Identify Your True Source of Happiness

8/15/2019 Identify Your True Source of Happiness

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eek 1: Identify Your True Source of Happiness

s we begin our exploration of happiness it!s i"portant to understand how we define what happiness is# As "any $astern wisdo" traditions

ach there are two types of happiness# The first kind of happiness co"es fro" things turning out the way we!d like the" to# This is known as

ppiness for a reason# We say %I!" happy because I ha&e a fa"ily and friends ' or %I!" happy because I got a pro"otion ' or %I!"ppy because I!" going on &acation ' and so on# This kind of happiness is inherently fleeting because it depends on external reasons that can be

ken away fro" us at any ti"e# Although we tend to a&oid thinking about it we can lose our ho"e our (ob our sa&ings our health and our

&ed ones at any ti"e# These are te"porary external sources of happiness that co"e and go like a passing bree)e#

he second type of happiness in contrast is an internal state of consciousness that allows us to be happy for no reason at all# It is independent

the circu"stances e&ents people and things in our li&es# This happiness co"es fro" the reali)ation that our true self isn!t our body thoughts

otions personality possessions acco"plish"ents relationships or any other ti"e*bound attribute# +ur essential nature is pure unbounded

nsciousness also known as the field of all possibilities# The attributes of this field include happiness lo&e ti"elessness co"passion creati&ity

sdo" silence and grace#

his series is called Awaken to Happiness because we are focusing on experiencing the happiness that already exists within us# ,ust as a radiant

nrise can be hidden behind the clouds our inner happiness can beco"e obscured by constricted awareness li"iting thought patterns and

otional tur"oil# Yet no "atter how long we ha&e been lost in fear and li"itation we can learn to rise abo&e the clouds of conditioning and

waken to the source of happiness within us#

lti&ating Your Intentions

nsciously choosing our intentions is the "ost powerful way to begin any pro(ect (ourney or drea"# .y beco"ing clear about what we desire

d setting an intention we are planting a seed in the fertile garden of pure potentiality# As we nurture that seed while si"ultaneously

leasing any attach"ent to the outco"e we co"e fully into the present "o"ent# We spontaneously take the "ost e&olutionary actions and

perience the expansion of (oy lo&e and har"ony#

s you begin the Awaken to Happiness series gi&e yourself free reign to consider your intention for the next eight weeks# Your intention can be

si"ple one# In fact for the purpose of this exploration si"ple is probably best# Here are a few ideas:

intention is to # # #

+pen "y heart to happiness#

0ollow "y (oy#

.e happy for no reason at all#

Awaken to lo&e and happiness#

i&e with a light heart and spirit#

his is your own personal intention and as long as you find an intention that resonates with your heart there is no %wrong' way to set it# In

neral howe&er it!s best to write your intentions in positi&e language rather than in ter"s of what you don!t want because the i"portant part

for"ulating intentions is to generate a field of awareness that feels whole content and co"plete#


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tentions also tend to be "ore powerful when we write the" down where we can see the" throughout the day# We ha&e created a te"plate

here you can type in your intention and print out as "any copies as you like# We suggest taping the" to your co"puter "onitor a bathroo"

rror your car dashboard and anywhere else that you will see the" regularly and be re"inded of your deepest intention for happiness#

oga for .ody*-entered Awareness

iangle The Happy 2ose

he basic triangle or trikonasana 3pronounced trih*koh*4AH*sah*nah5 is a yoga pose that pro&ides an excellent stretch throughout the entire

dy# This pose is a good choice if you are feeling sad or depressed or anyti"e you want to open yourself up to a flow of positi&e energy#

own as the %happy pose' because it opens your heart center and allows (oy to fill your body this pose also relie&es tension in your neck and

ck tones leg "uscles i"pro&es circulation and strengthens the lower back#

you are new to yoga you "ay wish to begin with Standing Side .end to strengthen your torso# This pose is less intense yet offers "any of the

"e benefits as the Triangle pose# As you begin to feel "ore flexible gradually "o&e into Triangle#


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eek 7: Tune into Your .ody8s Wisdo"

ur body is our "ost reliable guide to happiness# Whereas the "ind li&es in the past and the future the body resides in the now and ne&er

ubts itself# It knows the truth and will guide you toward the "ost e&olutionary choices# As "odern dance pioneer /artha 9raha" once

id %The body ne&er lies # # # it says what words cannot#'

listening to your body!s signals you can gather &aluable clues that will guide you to greater happiness# e&eloping awareness is key because

"any of us were taught to ignore our body as we were growing up# We "ay ha&e recei&ed the "essage that our "ind was the "ost &aluable

rt of oursel&es# If you ha&e been li&ing %fro" the neck up ' redisco&ering the wisdo" of the body will be particularly rich and rewarding#

ercise: 9et 9rounded

ne powerful way to expand your awareness is to ground yourself in your body# Whene&er you feel distracted or triggered by a situation or&ent tune into the feelings in your body# 0or instance if you recei&e an unexpected bill and your nor"al reaction would be to feel angry or

xious try this si"ple yoga pose known as Tadasana or Standing /ountain#

.egin by standing; with your feet hips width apart the big toes slightly turned in# $ngage your thigh "uscles and lift the knee caps#

Align your body by ha&ing the knees abo&e the ankles the hips abo&e the knees the shoulders abo&e the hips the ears abo&e the shoulders#

he crown of your head is reaching up toward the sky#

# engthen your tailbone toward the floor# ift your ribs up fro" the waist# Your feet are fir"ly rooted on the ground# As you feel your

nnection to the earth beneath you you beco"e as steady as a "ountain# Slowly lower your hands to your sides#

# 4ow take a deep breath close your eyes and let yourself feel the sensations in your body# 0ocus your attention on the wa&es of sensation until

ey disappear#

pausing and beco"ing aware of your body and the present "o"ent you!re breaking a conditioned pattern of sti"ulus*response# As you

eathe your body is re"inded of its natural state of har"ony and self*regulation and this grounds you#

ote: If a standing position isn!t a&ailable to you you can recei&e the sa"e grounding benefits of "ountain pose by perfor"ing a "odified

ersion of it in a chair# >oot your feet on the ground and stretch your ar"s upwards and then lower the" to your sides# -lose your eyes and

llow the rest of the instructions for focusing on feeling the sensations in your body#


n intention is a choice to "o&e in a particular direction# This week we!ll focus on three practical intentions for creating increased awareness of

ur body#

# I "ake choices to "axi"i)e the energy in "y body#

our body is your connection to the infinite supply of energy in the uni&erse# If you!re feeling any kind of lack it is because you!re resisting the

ow of this infinite supply# Ask your body what it needs and follow its guidance#

.efore I act on any e"otion I will consult "y heart#

our heart is the seat of e"otional intelligence and it is a reliable guide when you trust it# Tune into your heart throughout the day particularly


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hen you ha&e a decision to "ake# 2ut your hand on your heart and pay attention to any subtle sensations or feelings that signal a %yes' or a

no#'

# ightness of being in "y body will be "y indicator of happiness#

his week begin to pay attention to the sensations in your body# If you feel hea&y or dull "ake shifts no "atter how s"all to let go of old

tterns so that you can open to the freshness and pure potential each "o"ent holds# 9i&e your body what it needs the "ost whether that is

re restful sleep life*gi&ing nourish"ent the (oy of "o&e"ent or co""union with nature#

his week at the beginning and end of each day read these intentions and let the words sink deep into your consciousness# As you "o&e

roughout your day pay attention to your body and as best you can tune into its "essages and act on its guidance#

&e Your .ody $&ery ay

ysical acti&ity is one of the "ost powerful natural ways to connect to your body ele&ate your "ood and release stress# The body lo&es to

&e and experience the release of endorphins and other che"ical "essengers that create feelings of well*being throughout our entire

ysiology#

his week ha&e the intention to en(oy so"e kind of physical exercise each day ? ideally for at least twenty "inutes# If you loathe the thought of

tting on a tread"ill don!t do it@ -hoose acti&ities that appeal to your sense of fun and ad&enture# Here are a few ideas:

2ractice yoga#

,u"p on a tra"poline#

Hula hoop to your fa&orite "usic#

earn how to belly dance#

Try kayaking or paddle boarding#

>un in the sand along the ocean#

>ollerblade in a park#

2lay tag with your kids#

Take a brisk walk in nature#

Take a class you!&e ne&er tried before such as kickboxing spinning or u"ba#

9o salsa dancing#

,oin an adult softball baseball or soccer league#


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eek


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uggle to build an external sense of self*worth# You will stop trying to %"ake' yourself feel better as you push down feelings of e"ptiness and

happiness# Your true self doesn!t need to be i"pro&ed changed or e&en healed# It is whole perfect and co"plete exactly as it is#

ercise: The Shine in Your $yes

nscious inner dialogue is a powerful tool for connecting to your true self# Whene&er you look in the "irror e&en if (ust for a few seconds

ke eye contact with yourself and silently repeat the three principles of self*referral:

a" totally independent of the good or bad opinion of others#

a" beneath no one and no one is beneath "e#

a" fearless in the face of all challenges#


his week we in&ite you to hold the intention to deepen your connection to your true self# A ti"e*honored "eans for doing this is the practice of

ndfulness which is about culti&ating present "o"ent awareness of our thoughts actions and feelings# According to the ancient wisdo"

achings this capacity to obser&e oursel&es without (udging oursel&es is the highest for" of hu"an intelligence#

ere is a practical three*step approach to nourishing "indfulness as you "o&e through your day:

ditate#

tice what you!re doing#

low and accept#

/$ ITAT$

earning to still the "ind!s dialogue opens the door to a do"ain of silence that has the potential to heal and transfor" your life# As you tap into

is inner silence you begin the process of shifting your internal reference point fro" ego to soul fro" fear to lo&e fro" anxiety to peace and

o" constriction to expansion# The ti"e*honored "eans of doing that is through a "editation practice#

pecial 4ote for the 4ew or Hesitant /editator

you ha&e ne&er "editated or you ha&e tried to "editate and stopped because you were frustrated weren!t experiencing the benefits or

eren!t sure you were doing it %right ' you now ha&e a fresh opportunity to disco&er the healing power of "editation#

here are "any different techniBues to Buiet the "ind including focusing on the breath walking in silence in nature biofeedback prayer and

nte"plation and countless other approaches# It!s i"portant to explore and find a practice that resonates with you# The -hopra -enter offers

struction in a practice known as 2ri"ordial Sound /editation a natural easy practice that dates back thousands of years to India!s Cedic

adition# In this practice you "editate using an indi&iduali)ed "antra a word that "eans %&ehicle of the "ind#' /antras are pleasant

sonant sounds that ha&e no "eaning ? they are instead chosen for their &ibratory Buality# When you silently repeat your "antra the "ind

turally settles with no need to strain or concentrate#

4+TI-$ WHAT Y+D8>$ +I49

s you de&elop an abiding sense of your true self with "editation you can culti&ate co"passionate awareness of yourself by paying attention to

ur thoughts feelings and reactions throughout the day# >e"e"ber that awareness is the key to change# As you witness yourself getting

ught up in fa"iliar e"otional reactions gently witness the habitual patterns without (udg"ent# 4otice when you!re wounded by s"all slights

you feel anxious or unhappy when so"eone you lo&e doesn!t gi&e you the attention you want#

http://www.chopra.com/our-services/meditation/primordial-sound-meditationhttp://www.chopra.com/our-services/meditation/primordial-sound-meditationhttp://www.chopra.com/our-services/meditation/primordial-sound-meditation


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st people are trying to earn the appro&al of others repeating a pattern that goes back to our early childhood when we belie&ed we had to

rn our parents! or caregi&ers! lo&e and appro&al# We unconsciously belie&ed that our sur&i&al depended on it ? and it "ay ha&e# .ut now we

e adults and can start to let go of the false need for appro&al#

# A +W A4 A--$2T

s you open the door to awareness feelings of fear or insecurity "ay see" "ore intense# Instead of fighting or resist unco"fortable feelings

"ply be with those feelings as best as you can# When you try to push away a feeling it only grows stronger but when you si"ply notice and

ow it to be it will soon dissipate# In the beautiful words of Har&ard neuroscientist ,ill .olte Taylor %,ust like children e"otions heal when

ey are heard and &alidated#' In her bestselling book /y Stroke of Insight: A .rain Scientist8s 2ersonal ,ourney ,ill described her own

traordinary experience of ha&ing a stroke that te"porarily disabled the function of her brain!s left he"isphere ? generally responsible for

alysis language and (udging ? pushing her awareness into the right he"isphere the do"ain of creati&ity e"pathy and wordless one*ness#

t first she felt intense pain and then as she describes in her book %I felt like a genie liberated fro" its bottle# The energy of "y spirit see"ed to

ow like a great whale gliding through a sea of silent euphoria#'

he 0leeting 4ature of $"otions

day ,ill .olte Taylor has reco&ered fro" her stroke yet still culti&ates an awareness of the power and transience of e"otions# When

co"fortable or difficult e"otions arise she uses a techniBue that "ay help you# She looks at the second hand on her watch and sits with

hate&er feeling is co"ing up knowing that "ost feelings "o&e through the body in ninety seconds or less#

hether we!re feeling (oy fear or surprise the che"icals in the body associated with those feelings flush through the body in a short ti"e# The

ly reason a feeling would last longer is if we continue to fuel the e"otional loop by choosing thoughts or telling oursel&es stories about the

st or future that retrigger the e"otional response# .y allowing your feelings and bringing the light of your consciousness into the present

"ent in ti"e you can heal old e"otional patterns and reclai" your true self*estee" and innate happiness#

eek =: etoxify Your ife

here exists within each of us a natural state of si"ple and open awareness in which we feel happy light and at peace# In contrast the state offfering or unhappiness is co"plicated# -o"plications take "any for"s including an i"balanced lifestyle toxic relationships hidden

otional debts resistance indecision addictions and negati&e conditioned beliefs# When our life is o&erly co"plicated we!re weighed down

superfluous things at e&ery le&el#

his week we will begin to let go of the co"plications that cause us to suffer by culti&ating a si"ple state of awareness# In this process tiny steps

eld big results in part because si"plicity is nature!s default position# Suffering and the co"plications that fuel it are unnaturalE it wastes

ergy to "aintain co"plexity#

s you focus on si"plifying your life "ake sure that your approach to the process is a lo&ing and accepting one# 6now that you are now doing

that you can do right now and that is all anyone can do# When you stay in the "o"ent you ha&e all the ti"e in the world and whate&ereds to be done will be co"pleted in the exact right ti"e#

ercise: etting 9o of -o"plexity

ere is a practice that will help you let go of whate&er is no longer ser&ing you and return to your inherent state of wholeness happiness and

ellbeing#

rst ask yourself %Is there anything in "y life that is causing "e to feel a sense of unease disco"fort or painF' You can choose a persistent

sue that has bothered you for years or it "ay be so"ething that has recently co"e up for you# While it!s fine to focus on a chronic physical

sorder don!t approach this exercise as a cure ? we!re focusing on patterns of perception that encourage us to hold onto suffering#


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ere are so"e of the "ost co""on co"plications:

sorder: -onsider your physical en&iron"ent# Is your house a "essF Is your desk buried under stacks of workF Are you letting other people

a&e clutter and "esses in the space you shareF

ress: While the pressures of life are ine&itable if at the end of the day you are unable to co"pletely let go of the day and return to a cal"

ntered inner state you are o&erstressed# /ake a list of the "a(or stressors in your life and brainstor" ideas to either eli"inate the stressor or

change the i"pact it is ha&ing on your e"otional state#

xic >elationships: Are you in relationships with people who don!t ha&e your wellbeing at heartF /ake a list of these and consider what you

n do to protect yourself fro" their toxic influence# So"eti"es setting better boundaries and practicing the tools of conscious co""unication

n be transfor"ati&e# In so"e cases ending a relationship "ay be necessary# At the sa"e ti"e focus on nurturing your healthy relationships

that they are e&en "ore lo&ing and fulfilling#

gati&ity: Health and well*being are the natural state of the body and "ind# .y dwelling on negati&ity we pre&ent oursel&es fro" li&ing in the

"ple state of wellbeing# o you often gossip about others or relish their setbacksF o you tend to choose friends who like to critici)e and

"plainF o you feel co"pelled to watch e&ery disaster or catastrophe unfolding on the e&ening newsF >e"e"ber whate&er we put our

ention on expands in our experience so consider where you are focusing your ti"e and energy#

n*nurturing ifestyle: o your daily routine diet and o&erall lifestyle support your health and wellbeingF When we don!t nourish oursel&esth fresh healthy foodE restful sleep regular exercise a daily spiritual practice such as "editation or (ournaling and other "ind*body healing

bits we will ine&itably feel tired out of balance irritable and so"eti"es e&en depressed# What aspects of your lifestyle would you like to

ansfor" to bring you greater health and happinessF

r the next week sit by yourself for at least fi&e "inutes each day with the intention to clear away co"plications# In the ti"e you set aside for

is clearing deter"ine what area you need to focus on the "ost and work on that# It "ay be one of the co"plications "entioned abo&e or a

fferent area that is pre&enting you fro" experiencing a state of peaceful si"plicity#

art by thinking of the s"allest possible action you could take ? and then take it# Then choose the next s"allest action and do that# The action

n truly be as s"all as opening your closet drawer to see if your gy" shoes are inside# Then the next day you can co""it to putting on your

oes and the day after that you can decide to walk to your "ailbox# Although such s"all acts can see" tri&ial o&er ti"e they help you build

"entu" and experience transfor"ation#


ne of the "ost subtle for"s of co"plication is past conditioning ? the "ental and e"otional patterns that keep us feeling unhappy and stuck#

hen we hold onto resent"ents hostility regrets or grie&ances they accu"ulate in our body and erode our health and happiness# This se&en*

ep process is an effecti&e way to detoxify at the subtle le&el#

Take responsibility#

otions are so powerful that it is easy to belie&e that we ha&e little control o&er the"# When so"eone says so"ething rude we feel (ustified in

acting with an angry response# .ut if your e"otional state depends on how other people!s beha&ior and words you will fore&er be at thercy of others# Dnderstanding that you ha&e choice in how you respond and interpret experiences is the key to healing the e"otional body#

Witness what you are feeling#

nditioning trains us to feel the sa"e feelings o&er and o&er e&ery ti"e we experience the sa"e situation# As soon as an e"otion is triggered

e get tangled in our old response# To escape this painful cycle we need a clear place of witnessing# The best way to witness is to locate where

e feeling is arising in our body# +bser&e the feeling and allow your attention to e"brace the sensation# .reathe into the feeling# .y allowing

urself to experience the physical sensations without trying to change the" the charge of the e"otional begins to dissipate#

# abel your feeling#

&e a na"e to whate&er sensation you feel in your body# Dse si"ple words such as fear anger guilt frustration or sadness# on!t use the


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nguage of &icti"i)ation ? betrayed let down hurt ? any word that i"plies bla"e for so"eone else# .y si"ply labeling your feeling you a&oid

e te"ptation to rehash the long co"plicated story# $&ery story is about the past# Your sensations and e"otions are in the present#

# $xpress the feeling#

hen we resist or suppress e"otions they only beco"e "ore toxic# $xpressing a feeling leads to release and purification of the body and "ind#

he purpose of this step isn!t to express how "uch you hate or bla"e so"eone else but to experience release clarity and insight# 0irst describe

e situation and your feelings fro" your point of &iew# Then express what happened fro" the other person!s point of &iew# Then describe the

uation as though you were a reporter writing an ob(ecti&e news story# When you describe all three perspecti&es the intense e"otions lose

eir grip on you and your awareness expands#

# Share your feeling#

oose so"eone you trust and share your feelings including the whole process you!&e been going through and all three points of &iew# You

ould now be able to share without bla"e and without trying to get the other person to take %your side#' The ai" is to be heard and get a true

flection which the right listener can pro&ide#

# et go through ritual#

eate your own cere"ony for sy"bolic release of the toxic e"otion# $&ery culture since ancient ti"es has used ritual and you can in&oke this

e*old power by creating a ritual that has personal "eaning for you# You "ay want to write down what you!re releasing on a piece of paper

at you then burn and release to the Cirgin /ary .uddha or any spiritual being# You could also wrap your note on a rock and (ettison it into

e sea or a lake# You can "ake your ritual pri&ate or in&ite others to witness the release and help you re"e"ber its significance#

# -elebrate and "o&e on@

onor your release by doing so"ething nice for yourself# The celebration doesn!t ha&e to be showy or elaborate# You could si"ply listen to your

&orite "usic buy yourself a special present or en(oy a delicious "eal# You "ay want to in&ite others to share in the (oy and gratitude#

"ple Steps to -leanse and etoxify

he healing tradition of Ayur&eda teaches that the key to &ibrant health and bliss is a strong inner digesti&e fire known in Sanskrit

agni# Agni represents the ele"ental force of transfor"ation# It allows us to fully digest our food experiences and e"otions assi"ilating

hate&er is nourishing and eli"inating the rest#

he product of a strong Agni is known as o(as# When o(as circulates we experience a sense of wellbeing as e&ery cell in our body expresses its

iBue talent in support of the entire physiology# When our digesti&e fire is weak we fail to co"pletely "etaboli)e our experiences resulting in

e accu"ulation of toxic residues known in Ayur&eda as a"a# +ne sign of a"a in the syste" is an unpleasant white %furry' coating on the

ngue which is particularly noticeable in the "orning#

hen the le&el of a"a beco"es excessi&e it o&errides the &alue of o(as# As a result our cells lose their &itality and we experience toxic build*up#o"e signs that you "ight be experiencing toxicity include ongoing headaches skin proble"s chronic pain anxiety depression low energy

or digestion and constipation#

gnite Your Inner 0ire

keep your inner digesti&e fire burning strongly Ayur&eda reco""ends that we cleanse and detoxify on a regular basis# The -hopra

nter!s 2erfect Health progra" offers the opportunity to experience a deep *day or 1J*day detoxification and re(u&enation process that

cludes daily Ayur&edic "assage treat"ents to cleanse and purify the body "ind as well as instruction in "editation yoga and other

yur&edic practices for balance and wellbeing# We also suggest a gentle cleanse that you can do at ho"e# Here are the guidelines for your ho"e

tox:

http://www.chopra.com/programs/the-perfect-health-program/detailshttp://www.chopra.com/programs/the-perfect-health-program/detailshttp://www.chopra.com/programs/the-perfect-health-program/detailshttp://www.chopra.com/programs/the-perfect-health-program/details


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0ollow a si"plified diet for fi&e days eating plenty of stea"ed &egetables grains and lentil soup# $li"inate fried foods fer"ented

"s dairy and other ani"al products and refined carbohydrates# The key is to keep "eals s"all and si"ple to gi&e your bodily syste"s a

eak#

While detoxifying it is critical to stay hydrated in order to flush toxins and waste out of your syste"# rink at least eight glasses of

ater daily# Ayur&eda reco""ends drinking plenty of gingerroot tea ? at least one liter per day ? to help purify the body and boost your

gesti&e syste"# To "ake the tea add one teaspoon of freshly grated gingerroot per pint of hot water# Sip the tea throughout the day#

You "ay also want to include fresh fruit (uices in the "orning "ixed fruit and &egetable (uices during the day and &egetable (uices in

e e&ening# If possible prepare the" using fresh organic produce#

ubricate your digesti&e tract and encourage eli"ination by eating a "ixture of sesa"e seeds and golden raisins# 2repare a one*to*one

xture of K cup sesa"e seeds and K cup golden raisins# Take a teaspoon of the "ixture one hour before each "eal or two hours after each

al# You can substitute L teaspoon of sesa"e oil with three or four raisins if you ha&e trouble digesting seeds#

$ach day gi&e yourself a self*"assage using therapeutic aro"atherapy oils# >egular "assage and lo&ing touch detoxifies the body!s

sues increases circulation cal"s the "ind and enhances i""une function ? and it feels blissful@

$xercise is a cornerstone in a detoxifying progra"# The increased heat and sweat generated through exercise helps to purify and

toxify your body# $ach day ai" to engage in at least twenty "inutes of aerobic acti&ity that is &igorous enough to lea&e a light layer of sweatyour skin# Also take hot baths or go to a sauna or stea" roo" to encourage the re"o&al of toxins through your skin#

+n the fourth e&ening (ust before you go to bed take a teaspoon of yogurt with a dose of standardi)ed senna extract# /ost people will

t a good eli"ination with four tablets before bedti"e# You can expect a few loose bowel "o&e"ents within the next six to eight hours#

Always end your cleanse with a gentle transition by gradually reintroducing "ore co"plex foods into your diet such as "eat nuts

archy &egetables and whole grains into your diet

eek G: +pen Your Heart

ch day we ha&e countless opportunities to choose# We "ake choices about what acti&ities to pursue how we spend our ti"e and "oney and

here we focus the precious resource of our attention# What kinds of choices "ake us happyF >esearchers in the field of positi&e psychology inrticular professors Son(a yubo"irsky $d iener and /artin Selig"an ha&e in&estigated this Buestion in depth and their findings "ay

rprise you# The first kind of choice they looked at was the pursuit of personal pleasures ? such as eating a good "eal ha&ing a glass of wine

ing to a "o&ie ha&ing sex and shopping# These pleasures do increase our happiness but only te"porarily for a few hours or a day or two at

st#

s the researchers disco&ered the choices that really "ake us happy are those that allow us to express our creati&ity or pro"ote the happiness

another person# It turns out that "aking other people is the fast track to happiness and its effect is long lasting# If you want instant

ppiness the secret is to open your heart and gi&e freely and without any expectations# The intention behind your gi&ing is the "ost i"portant

ing for when you gi&e unconditionally and fro" the heart the energy and (oy in the act of gi&ing increases "any ti"es o&er#

hile "aterial gifts are wonderful keep in "ind that what really brings people happiness is these four intangibles:


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tention

tention is deep listening# When we gi&e our attention we are co"pletely present and open as we focus on understanding another person!s

rspecti&e ? e&en when we don!t agree with it# We don!t gi&e ad&ice 3unless the other person directly asks for it5 and we don!t interrupt or try to

t so"eone to hurry up and %get to the point#'

ccording to neuroscientists when we practice deep listening the person who is being heard experiences a %cooling down' or slowing of acti&ity

the a"ygdala ? the %pri"iti&e' part of our brain that processes fear and anxiety and produces the %fight*or*flight' response when we feel

reatened# Si"ply by listening attenti&ely to so"eone we are actually helping to cal" their brain and reduce their stress which has "any

nefits for physical and e"otional wellbeing#

ppreciation

ppreciation is letting so"eone know that you &alue the" and are grateful they are in your life# You notice the Bualities you lo&e about a person

d share your appreciation for who they are their uniBue gifts and the ways in which their presence and actions creates "ore peace (oy and

n in your life#

fection

fection is deep caring# We express our affection through our words physical touch and other actions letting so"eone know that we are there

r the"# o&ing touch is particularly &ital to health and happiness# It releases a shower of natural pain*relie&ing and "ood*ele&ating

e"icals throughout the body cal"ing the "ind!s busy chatter and pro"oting feelings of safety co"fort and relaxation# While technology

ows us to see and hear each other fro" a distance it can!t create the true connection and fulfill"ent that co"es fro" lo&ing touch#

cceptance

ne of the deepest hu"an needs is acceptance # # # that feeling of being co"pletely seen and accepted e&en with all of our weaknesses

consistencies and shortco"ings# According to the ancient Cedic sages one of the greatest attribute of an enlightened being is the ability to

brace life!s inherent a"biguity# Though "ost of us ha&en!t attained enlighten"ent we can still culti&ate this ability to e"brace paradox and

cept both oursel&es and others exactly as they are#

his week as we focus on opening our hearts we in&ite you focus each day on gi&ing the gifts of attention appreciation affection and

ceptance# 6eep a (ournal of your experiences and how you feel when you open your heart (ust a little bit wider each day#


2ractices to eepen Your 9ratitude

atitude is an i""ensely powerful force that we can use to expand our happinessE create lo&ing relationships and e&en i"pro&e our health#

ny scientific studies including research by renowned psychologists >obert $""ons and /ichael /c-ullough ha&e found that people who

nsciously focus on gratitude experience greater e"otional wellbeing and physical health than those who don!t# In co"parison with control

oups those who culti&ated gratitude:

0elt better about their li&es as a whole

$xperienced greater le&els of (oy and happiness

0elt "ore opti"istic about the future and got sick less often

$xercised "ore regularly and had "ore energy enthusias" "oti&ation and focus

/ade greater progress toward achie&ing i"portant personal goals

Slept better and awoke feeling refreshed

0elt stronger during trying ti"es


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$n(oyed closer fa"ily ties and were "ore likely to help others and offer e"otional support

$xperienced fewer sy"pto"s of stress

you want "ore happiness (oy and energy gratitude is clearly a crucial Buality to culti&ate and express# Here are three practices you can

gin using this week to open your heart to gratitude and lo&e#

5 6eep a 9ratitude ,ournal

ch day list at least fi&e things for which you are grateful# -hallenge yourself by not repeating ite"s fro" the pre&ious days for this will "akeu look "ore deeply at all the %little' things that enhance your life and gi&e you (oy such as waking in a co"fortable bed listening to your

&orite song recei&ing a phone call fro" a friend hugging your child or being able to access a wealth of "usic literature and so "any other

fts of hu"an creati&ity with the click of a co"puter key#

ou can write in your (ournal (ust before bed when you wake up in the "orning or (ust before you "editate# The ti"e of day isn!t i"portantE

hat is i"portant is that you consistently take a few "o"ents to consciously focus your "ind on your blessings#

hat we put our attention on expands in our life so by focusing on what we ha&e to be grateful for we feel happier and open oursel&es to an

li"ited flow of abundance in e&ery area of our li&es#

5 Write a Thank*you etter

ke a list of at least fi&e people who ha&e had a profound i"pact on your life# -hoose one and write a thank you letter expressing gratitude for

the gifts you!&e recei&ed fro" that person# If possible deli&er your gratitude letter in person#

studies of people who ha&e practiced this for" of gratitude the results ha&e been a"a)ing# +ften the recipient of the letter had no idea what

i"pact he or she had had on another person and were deeply touched by the expression of such authentic gratitude#

hile we "ay often thank people &erbally the written word can often be e&en "ore powerful because so"eone has taken the ti"e to write their

preciation# A letter can also be re*read and treasured creating (oy and lo&e that will continue to ripple out into the uni&erse#

#5 Take a 9ratitude Walk

his is a particularly useful practice when you!re feeling down or filled with stress and worry# Set aside twenty "inutes 3or longer if you can5

d walk in your neighborhood through a park around your office or so"ewhere in nature# 2ay attention to your senses ? e&erything you!re

eing hearing feeling s"elling and "aybe e&en tasting ? and see how "any things you can find to feel grateful for# This is a powerful way to

ift your "ood and open to the flow of abundance that always surrounds you#

eart*+pening Yoga

he essence of yoga is the union of all the layers of life ? physical e"otional and spiritual# It is a practice for going beyond the illusion of

paration# If we go deep enough we reali)e that e&erything is interdependent and that we are all inter*beings who inter*arise in the inter*

ness#

his seBuence of heart*opening yoga poses will help you experience the bliss of union and enhance the flow of intelligence throughout your

tire physiology#


13/22

Sky to $arth 2ose

is best to perfor" this pose in a standing position but you "ay choose to do it fro" a seated position if necessary# .egin by bringing your

l"s and fingers together in %prayer' position feeling your thu"bs gently touching the area of your heart# -lose your eyes and take se&eralow deep breaths#

ery gradually begin "o&ing both hands upwards# When they reach about forehead le&el interlace your fingers while continuing to raise your

nds o&er your head# When your ar"s are fully extended rotate your wrists outward while your fingers re"ain entwined#

ntinue extending with your ar"s shoulders and spine arching up and backwards feeling the stretch in your chest and abdo"en# ook up at

ur interlaced fingers# If you feel you can "aintain your balance rise up onto your toes to co"plete the full extension#

hile slowly exhaling begin flexing your body as you fold forward bringing your ar"s down and relaxing your neck# 9radually collapse

rough your upper "iddle and lower back walking your hands down your thighs "o&ing your outstretched hands towards your feet# It is

t i"portant whether or not you can touch your feet#

hen you ha&e flexed forward as far as you can close your eyes and relax into this position slowly inhaling and exhaling for se&eral breaths#

ith each outflow of your breath soften through your neck back shoulders and hips#

s you inhale gently raise yourself upright again lifting both ar"s o&er your head stretching as far upwards as you co"fortably can# Again

e up onto your toes if you feel you can "aintain your balance# -o"plete the pose by slowly returning your hands to the le&el of your heart#

Swaying 2al" 2ose

gin this second posture in the sa"e "anner as theSky to $arth pose with both of your hands together at the le&el of your heart# Again stretch

wards until you are fully extended# Slowly begin to arch your body to the left stretching through your ar"s shoulder side and hip# Hold the

ch breathing into the stretch with slow deep breaths lengthening with each exhalation#

owly return to an upright position and then gradually arch your body to the right stretching through your left shoulder side and hip# Inhale

d exhale gently lengthening your stretch with each outflow of your breath# Slowly return to an upright position and then slowly lower your"s#

# 2el&is*+pening 2ose

his next pose enli&ens awareness in the body!s second energy center or chakra# This site is classically associated with pri"iti&e e"otions

xuality and creati&ity# .ecause of the powerful "essages "any young girls often recei&e about %keeping their legs together ' this pose can


14/22

"eti"es awaken strong feelings and i"ages# 2erfor" it in a safe setting where you can explore the e"otions and pieces of infor"ation that

erge#

ying on your back place both hands o&er your heart# .ring your knees up so the soles of your feet are on the floor# 4ow slowly lower your

ees toward the floor opening at your hips# +pen to the point where you feel tension then gently pull your ankles towards your groin# .reathe

eply into your pel&ic region while "aintaining your awareness in your hips# Without straining relax and release with each exhalation#

peat this process se&eral ti"es gently releasing further with each opening# Then slowly extend your knees and rest on your back#

# 2el&ic ift 2ose

ying on your back bend your knees and plant your feet on the floor# >each with outstretched ar"s towards your feet holding your ankles with

ur hands# If you cannot reach your ankles place your pal"s on the floor with your fingers pointing towards your heels# 6eeping the back of

ur head on the floor lift your pel&is up in the air stretching through your chest and abdo"en# Take se&eral slow deep breaths in and out

rough your nose#

owly lower your botto" to the floor and then repeat the "o&e"ent lifting up your hips while stretching through your "idsection# After

&eral "ore slow deep breaths lower yourself to the floor and extend your legs#

# -obra 2ose

ying on your sto"ach place your hands on the floor under your shoulders# 2redo"inantly using your back "uscles lift your chest off the

oor# Dse your hands to pro&ide support while you inhale# Stretch and extend through your neck e&en raising your eyes upwards as if trying to

e the top of your head# Take se&eral slow deep breaths then gradually lower your chest to the floor# >epeat this pose se&eral ti"es#

# +pen Twist 2ose

ying on your back stretch out both ar"s to your sides at right angles to your body# .end your left knee and bring your left foot o&er your right

g placing it on the floor next to your right knee# While your lower spine and pel&is are twisting to the right turn your head and neck to the

ft feeling the stretch through your spine# Take se&eral slow breaths releasing further into the pose with each exhalation#

turn to "idline with both legs on the floor# Then bending your right knee place your right foot across your left leg next to your left knee#

hile rotating your lower body to the left turn your head to the right again feeling the stretch throughout the spine while taking slow deep

eaths# >eturn to resting position with both legs extended on the floor#


15/22

# -hild!s 2ose

his final pose pro"otes safety and centering in preparation for inner exploration# .eginning on your belly bring your knees up with your legs

d ankles together# eaning forward slowly flex at the waist until your chest is resting on your thighs and your forehead is on the floor#

retch your ar"s o&er your head in front of you and take se&eral slow deep breaths# Then bring your ar"s back towards your ankles until

ey are resting alongside your legs# 0eel the "o&e"ent of your chest on your knees as you slowly inhale and exhale with awareness# >e"ain in

is position for se&eral "inutes noticing your thoughts and sensations#

eek : -ulti&ate the 9ifts of /indfulness


16/22

e&ery "o"ent we ha&e the opportunity to awaken # # # to let go of whate&er fear constriction and stories are running through our "ind as

e co"e fully into the present "o"ent# And it is only in the present "o"ent that we can experience happiness#

nce ancient ti"es people ha&e used a wide &ariety of "indfulness techniBues to culti&ate this state of e&er*present witnessing awareness#

hen we!re "indful we obser&e our thoughts e"otions and sensations without (udging the" as good or bad# +ur attention is acti&e and our

itude is co"passionate# We!re aware that we!re connected to the patterns of intelligence that wea&e the tapestry of the entire cos"os#

ndfulness practice can be si"ple# You can co"e to the present "o"ent by shifting your awareness to your breath or you can bring your

wareness to the sensations in your body# So"e people find it easier to let their attention rest in the space between ob(ects# This can be the space

tween breaths or the space between "o&e"ents# The way you "o&e your body ? sitting walking eating or any other acti&ity ? can be the

(ect of your "indfulness# +nce you find the "ethod of "indfulness that suits you best it beco"es easy to access your silent witnessing

esence# .y culti&ating "indfulness you begin to experience another le&el of "ind where silence do"inates# 0ro" this state of "indful

wareness blosso"s a sense of wellbeing and a feeling that you are safe# When you e"brace what is with your whole attention you will be

"ersed in the fullness of the now#


ansfor" Your >elationship with Ti"e

l of the happiness and fulfill"ent that hu"an beings yearn for exists in the present "o"ent# In the now ti"e ceases to exist and we experiencepresence that is all*absorbing co"pletely at peace and totally satisfying# 4othing could be closer than the present yet nothing slips away

ster# In an instant our "ind can carry us far away into "e"ories of the past or fantasies about the future# +r we "ay get caught up in a race

ainst the clock feeling like there!s ne&er enough ti"e# We say things like %Ti"e is flying ' %Ti"e is running out ' or %There are ne&er enough

urs in the day#' We can choose whether to "ake ti"e an ene"y or an ally# We can shift fro" ti"e*bound awareness into ti"eless

wareness # # # to the ecstasy that can only be found in the present "o"ent# If you want to ha&e all the ti"e in the world you can train yourself#

his week choose one of the three practices below as your focus#

s you set your intention to transfor" your relationship with ti"e re"e"ber that being present does not reBuire effortE you can!t work to be

esent# The key is ha&ing a willingness to disco&er that aspect of you that is ti"eless#

actice M1: Transfor" Your Internal ialogue

he way we talk to oursel&es has a profound influence on how we percei&e the world how we feel and ulti"ately how the e&ents of our li&es

fold# Instead of letting your internal dialogue bully or scare you with endless co""entary about ti"e running out use affir"ations that

power you and fill you with a sense of ease and wellbeing# You can use these affir"ations or co"e up with your own:

ha&e all the ti"e in the world#

always ha&e plenty of ti"e#

his "o"ent is exactly as it should be#

ollow "y own rhyth" and "y "ind is at peace#

hroughout the day whene&er you notice that you!re rushing or ha&ing anxious thoughts about ti"e or the need to get so"ething done or be

"ewhere else silently repeat your affir"ation to yourself and take a few deep breaths co"ing back into the present "o"ent#

actice M7: +ne*2ointed Awareness

oose one "undane acti&ity that you do e&ery day such as brushing your teeth "aking the bed or washing the dishes# Instead of rushing put

ur co"plete attention on this task# If your "ind is i"patient or prods you to "o&e on to "ore %i"portant' business ignore it# on!t (udge

urselfE si"ply return your attention to what!s in front of you right now#


17/22

his si"ple daily practice of focusing your awareness on one acti&ity can create a powerful ripple effect that will expand your experience of

esent "o"ent awareness throughout the day#

actice M


18/22

eek : >eplace 0ear with o&e

his week as we focus on replacing fear with lo&e we!ll begin with an i"portant distinction between healthy fear and the fear that keeps us

uck in unhappiness# Healthy fear is an instinctual response rooted in our dri&e for self*preser&ation# It!s the biological warning syste" that is

to"atically triggered when we hear the rustle of a potential predator in a dark forest or alley# It increases our sensory alertness and releases

host of bioche"ical changes that prepares the body "ind to fight flee or %befriend#'

he second kind of fear which we could call %unhealthy fear ' ste"s fro" our ego!s sense of separation# 4ot reali)ing that it is an inextricablert of the uni&erse the ego feels &ulnerable and constantly struggles to sur&i&e in what it percei&es as a hostile world# This is why the ancient

ges of India taught that fear is born of duality# When hu"an beings think they are separate fro" the uni&erse spirit 9od or whate&er na"e

u prefer for this infinite field of pure potentiality they i""ediately beco"e afraid of what "ight happen to the"#

botto" the reason why we!re scared of re(ection failure inti"acy e"barrass"ent abandon"ent loss the unknown being (udged being

one losing control expressing our true feelings and so "any other things is that we!&e "istakenly identified oursel&es with our li"ited ego

lf# When we know oursel&es to be one with the ground of all existence then nothing is separate or foreign to our nature and all of our

healthy fears dissol&e# This week!s lesson is dedicated to gently releasing the grip of our ego!s fears ? and expanding our awareness of our

ue nature which is infinite whole and unbounded#


st for a "o"ent ask yourself what would I be afraid of if I didn!t ha&e a pastF The answer is e&ident: nothing# 0ear is the product of

"ory which dwells in the past# >e"e"bering what hurt us beforeE we put our energy into "aking certain that an old hurt will not repeat

elf# 0or instance if we experience a wrenching break*up or so"eone betrays our trust we "ay beco"e fearful of being open and inti"ate in

r relationships# We "ay do al"ost anything to a&oid another painful experience of re(ection or betrayal# .ut trying to i"pose the past on the

esent will ne&er eli"inate the threat of being hurt# That happens only when we find the security of our own being which is lo&e# /oti&ated by

e truth within we can face any threat because our inner strength is in&ulnerable to fear#

ep in "ind that "o&ing fro" fear to lo&e is "ost often a gradual process of re"e"bering and forgetting and then re"e"bering again# 0or a

w "o"ents a few days or longer we re"e"ber that who we really are is lo&e# Then so"e old conditioning reasserts itself we forget who wee and we find oursel&es i""ersed in anxious thoughts about the future# As you go through these natural cycles a techniBue fro" "editation

in&aluable: As soon as you!re aware that you!re acting fro" fear or telling yourself stories about the future that create feelings of anxiety

"ply notice what you!re doing without (udging yourself or getting caught up in yet another round of stories# There!s no need to force or

ncentrate# ,ust obser&e yourself# See yourself notice what your body and breath are doing watch your beha&ior hear your tone of &oice P all

it# Then ask yourself who is it that is obser&ing all thisF That is your core self your Buiet center that exists outside of and independent of your

ar#

hift your center of identity to your authentic self and fro" that place you can be with the fear without being in its grip# The fear then is only a

sturbance within your larger field# This settled presence of your awareness allows the fear to be dissipated and resol&ed in the context of your

&e and acceptance# +ne day you will ha&e eli"inated all illusions and barriers to your awareness of your connection to spirit but in theanti"e you ha&e a way to deal with the doubts and fears that co"e along#

y Yes to -hange

ne of the "ost per&asi&e fears is the fear of change yet often it is not the change itself that we fear but the fear that we will ha&e to adapt our

gid sense of self to a new set of circu"stances# We lock into an identity that defines us ? "arried or single rich or poor young or old P and we

iew with suspicion any change that threatens that identity# -hange can also "ake us feel out of control helpless and at the "ercy of chaos#

though we can!t stop the cycles of change fro" turning we can learn to see change as friend rather than foe# +ne way of doing that is

acticing seeing the possibilities in whate&er happens e&en if the situation see"s dire# It "eans a willingness to take a deep look into whate&er


19/22

ises e&en a sense of disappoint"ent or loss# As the Sufi poet >u"i describes with heart*opening clarity %$&ery need brings in what!s needed#

in bears its cure like a child#'

you don!t get what you expected look at what happened and ask yourself where is the gift in what I!&e recei&edF How can I transfor" this

uation into an opportunity to learnF In this approach change is accepted not denied# A sense of spaciousness enters in#

n a profound le&el e&ery e&ent in life has two possible causes# $ither what happens is positi&e or it is bringing up so"ething you need to learn

order to create so"ething positi&e# It!s the sa"e with the body# What happens inside a cell is either healthy acti&ity or a sign that a correction

needed# Although life can see" rando" in fact e&erything is pointing to a greater good# $&olution is not a win*lose crapshoot but a win*win

urney to transfor"ation#

&en when we succu"b to the idea that life is unfairly arbitrary the underlying principles of consciousness hold true# -hange can be seen as the

lf*correcting "echanis" that aligns us with our purpose in life# If we can bring oursel&es P a leap of courage P to e"brace change as our true

acher our life hugely expands# We don!t try so hard to hold on to what we ha&e but learn daily to let go of the subtle attach"ents that creep

to our "inds# We find our own rhyth" in the cycle of change: the expansion and the contraction the light and the dark# Accepting change is

e antidote to suffering# In order to find peace we need to allow things to be in a constant state of flux#


20/22

eek Q: -elebrate

% aughter is a sy"pto" of spirituality# aughter is the flow of lo&e coursing through your body# aughter is the nectar of present "o"ent

wareness# In&ite "ore laughter into your life and relish the "agic in e&ery "o"ent#' R a&id Si"on

o you re"e"ber the last ti"e you laughed so hard that you could barely stand or walkF $&en if you were in the "idst of a difficult situation

u "ay ha&e felt lightened by a feeling of pure (oy and ease letting go of the past and forgetting the future#

hen you play and laugh with abandon you enter into the present "o"ent which is the only place where you can experience happiness# 0ully

tablished in the present you see the world with fresh eyes relinBuishing the ego!s rigid ideas about how things %ought to be' and opening

urself to the real" of infinite possibilities#

ildren offer the finest expressions of openness and spontaneity# They play and laugh freely and are enthusiastic about e&erything fro"

atching a caterpillar and splashing through a puddle to "aking funny faces and spinning around in circles#

hey are infinitely creati&e because they ha&en!t yet built up the layers of conditioning that create li"itations and restrictions# They ha&en!t yet

arned to be %serious' or fallen into the grip of the ego which has no sense of hu"or and is easily offended#

ay Ti"e

"atter how long it!s been since you were a child or really let yourself ha&e fun today you ha&e an opportunity to lighten up and infuse so"e

ayful (oy into your life#

hink of so"ething that e&okes childhood for you ? eating an ice crea" cone going to a playground to swing coloring a picture (u"ping rope

ilding a sand castle# 0ind so"ething that brings back the sense of fun you had as a child e&en if you think you!&e outgrown it and choose one

these acti&ities to do today#

ere are few "ore ideas for bringing out your creati&e playful open self:

inting Abandon

to an art supply or crafts shop and buy three to six paints in colors you lo&e# You can try watercolors acrylics or whate&er kind of paint

peals to you# on!t worry about what you will paint ? (ust choose colors that you "ake your heart sing# Also select a surface for your pro(ect

ch as can&as paper or a board# Set aside half an hour where you won!t be disturbed and let yourself paint# 2aint with your fingers your

nds or your nose@ et the child in you play freely#

ay with Your 0ood

t so"ething you!&e ne&er tried before or try co"bining foods in new ways# Ideas: Strawberries with balsa"ic &inegarE hot chocolate with a

sh of cayenne salted pineapple or water"elonE al"ond butter and carrotsE potatoes seasoned with nut"eg#

ance ike 4obody!s Watchingurn down the lights and turn up the "usic and let your body "o&e@ You can dance alone or in&ite a group of friends o&er# et go of any ideas

out whether you can dance# et the "usic wash o&er you and free your body to "o&e#

y aughter Yoga

aughter Yoga uses childlike playfulness eye contact and yogic breathing 3pranaya"a5 to create real and contagious laughter# There are now

re than JJJ yoga laughter clubs in approxi"ately J countries@

t Inspired

on a "edia detox and refrain fro" watching or listening to the news for a week ? at least@ Dse the ti"e to nourish your soul instead by

ing back to re*experience the books and "o&ies you en(oyed as a child such as the The 1J1 al"atians 71 .alloons ,a"es and the 9iant


21/22

ach -harlie and the -hocolate 0actory Star Wars $#T# The -hronicles of 4arnia -harlotte!s Web Anne of 9reen 9ables The Wrinkle in

"e 3or anything by /adeleine !$ngle5 0ro" the /ixed*Dp 0iles of /rs# .asil $# 0rankweiler the Harry 2otter Series # # # the list is extensi&e#

o +ne Thing ifferent

ayfulness in&ol&es letting go and trying so"ething that "ay e&en scare you a little# >e"e"ber as a child cli"bing a tree (u"ping off the high

&e or riding your bicycle for the first ti"eF Your heart "ay ha&e raced as you felt the exhilaration of conBuering your fear and expanding

ur possibilities# As an adult you can experience that childhood excite"ent again by doing so"ething different # # # e&en if it feels daunting

ch as running your first 1J6 race learning the tango taking a drawing class tra&eling so"ewhere by yourself adopting a pet trying online

ting studying a foreign language wearing a color or style you usually shy away fro" or anything else that resonates with you# The key is to

oose so"ething that sounds fun not so"ething that you feel you %should' do or that %would be good for "e#'

"e up with your own ideas about what would be fun for you ? and gi&e yourself per"ission to co""it rando" acts of wanton silliness and

ghtheartedness# Ha&e fun@


the past se&en weeks we!&e explored "any different ways to look beyond our li"ited ego*"ind ? the %I' that struggles to find peace lo&e and

lfill"ent in life ? and disco&er our true self# The ancient sages described this unbounded self as a shrine in the heart that hides a s"all candle

th an eternal fla"e# When you find that fla"e you find enlighten"ent and the darkness of doubt anger fear and ignorance are dispelled#

r "ost of us the disco&ery of the fla"e in our heart!s shine happens not once but "any ti"es# We "ay gli"pse the fla"e in one "o"ent and

en fall back into the darkness for a ti"e before reali)ing again our true identity which transcends space ti"e and cause*and*effect#

rtunately e&en if the process is gradual knowing your true self isn!t difficult# It!s what nature intended for us# Any step you take towards

ur core consciousness your ground state your true self obliterates the causes of unhappiness in your life# At the sa"e ti"e the innate

ppiness that is your birthright will blosso"#

he place to start is always exactly where you are now# It!s all too easy to feel lost and confused by expecting a clear*cut "aster plan to unfold

fore our eyes# With e&ery little step that you take know that your inner intelligence is working in concert with uni&ersal intelligence leading

u unerringly on in exactly the way you need for your growth and happiness#

is not necessary to ha&e a perfect &ision of how your full (ourney is supposed to unfold# So"eti"es that is e&en a distraction as the ego gets

&ol&ed and tries to control things# Instead of looking outside of yourself for direction trust in your own guidance# The &ery action you are

king now by participating in the Awaken to Happiness series has declared your intention to "o&e in the direction of greater e&olution (oy

d lo&e# .e gentle with yourself and as you take each step keep in "ind the beautiful words of the poet >ainer /aria >ilke:

.e patient toward all that is unsol&ed in your heart and try to lo&e the Buestions the"sel&es like locked roo"s and like books that are now

ritten in a &ery foreign tongue# o not now seek the answers which cannot be gi&en you because you would not be able to li&e the"# And the

int is to li&e e&erything# i&e the Buestions now# 2erhaps you will then gradually without noticing it li&e along so"e distant day into the

swer#'

+utside to 2lay

pending ti"e in nature is a wonderful way to nourish your spirit and feel your connection to the uni&erse# /ost children lo&e to play outdoors

periencing the freedo" and exhilaration of exploring the en&iron"ent# As adults it!s easy to forget the power of connecting with our natural

rroundings# We "ay spend "ost of our days indoors in our cars or in front of a co"puter screen until we feel so o&erwhel"ed or burned out

at we decide we ha&e to get away to an island paradise or a re"ote "ountain cabin before we spontaneously co"bust fro" stress#

hile &acations can be re(u&enating and en(oyable taking ti"e to connect with nature on a regular basis is "uch "ore likely to create ongoing

y balance and satisfaction in your daily life so gi&e yourself per"ission to play outside and explore nature!s infinite gifts# Here are a few

eas to get started:


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Take a brisk walk or a run in a beautiful park or so"ewhere in nature# Inhale the life force of the plants with your full attention

agining the air entering your lungs flowing to your heart and fueling the "illions of life processes taking place in e&ery second# Allow your

eathing to connect you with all life on this planet#

Walk barefoot on the earth for a few "inutes# 0eel the nourishing energy of the earth flowing into your body through the soles of your

et#

/ake a regular pilgri"age to your nearest lake strea" ri&er or ocean and let the cooling influence of the water cal" your heart and

ul# You can swi" float sail or si"ply stand on the shore connecting with the life*gi&ing water ele"ent#

+n a sunny day spread a blanket on the ground in a co"fortable place outdoors and lie on your back in the sunshine allowing the

ght and war"th to infuse your being#

Walk in a beautiful park forest or other area with lush &egetation and breathe in the life force of the plants# The best ti"es to do this

e right before dawn and right after sunset#

9row so"e plants and flowers# You don!t ha&e to ha&e a lot of space or e&en a yard# You can plant a s"all herb garden right on a

ndowsill or choose so"e plants that don!t need "uch light for your ho"e or office# The si"ple act of caring for another li&ing organis" is

ofoundly healing ? plus plants naturally detoxify the air you breathe in doors# So"e of the best plants for i"pro&ing air Buality indoors

clude .a"boo 2al" 9erbera aisy $nglish I&y 2eace ily and /other*in* aw!s Tongue#

Colunteer for an organi)ation that helps preser&e nature or cares for ani"als that need our help# You could (oin in a beach clean*up

y offer your talents at a wildlife reser&e or help out with the ani"als waiting to be adopted fro" ani"al shelters 3&olunteers are often

eded to walk dogs and offer lo&ing attention to the cats and other s"all ani"als5#

9o to a park a forest or e&en your backyard and listen to the healing sounds of the natural world ? the bu))ing of bees the wind

owing through the lea&es and the calls of wild birds# If you li&e in a city where you can!t regularly hear natural sounds listen to audio

cordings of rain forests ocean wa&es or waterfalls#

9a)e up at the "oon and stars at night allowing your awareness to expand into the hea&ens and beyond# Whene&er you find yourself

oni)ing o&er little things looking into the boundlessness of the cos"os helps put life into perspecti&e#

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Identify Your True Source of Happiness